Would you like to find out the answer to the question “how many calories does a banana have”? If you answered “yes”, stay here – in this article you’ll get to know the answer to this question.
Moreover, you’ll learn much more about bananas – we share with you banana nutrition facts, interesting information about bananas, we’ll give you 9 great reasons to eat bananas and answer the question: “can I eat bananas on a diet?”.
Our website will surely make you a “banana expert”! Without further ado, let’s answer the first question:
How Many Calories Does a Banana Have?
To answer the question “how many calories does a banana have?” you have to specify what type of banana you have in mind. There are more than one thousand different varieties of banana. However, Cavendish bananas are the most common bananas (in the US, more than 95 percent of the bananas sold are Cavendish).
Cavendish bananas have different sizes and that’s the most important factor influencing how many calories a banana has – the bigger the banana, the more calories it has. Here are general numbers:
Nutritional value per 100 g of banana
Energy: 371 kJ (89 kcal)
Carbohydrates: 22.84 g
- Sugars 12.23 g
- Dietary fiber 2.6 g
Fat: 0.33 g
Protein: 1.09 g
A typical small banana weighs about 100 grams, so a small banana = about 90 calories. Here are a few different sizes and amount of calories in each of these bananas:
Size: medium (7 to 8 inches, 120 grams)
Size: large (8 to 9 inches, 140 grams)
Size: extra-large (longer than 9 inches, 160 grams)
Most bananas weigh approximately 120 grams.
The easiest way to estimate calories in your banana is to simply peel it and weigh it on a kitchen scale. Then you simply multiply the weight divided by 100 by 89 calories.
Example: your banana weighs 110 grams.
110/100 = 1.1
1.1 * 89 = 98 calories
Banana Nutrition Facts
What about carbohydrates, fat and protein? Here are most important banana nutrition facts. Let’s start with macronutrients:
Macro nutrients (carbohydrates, fat, protein)
As mentioned before, a typical 120 gram banana has approximately 107 calories. This provides:
Carbohydrates: 27.4 g
- Sugars 14.7 g
- Dietary fiber 3.1 g
Fat: 0.4 g
Protein: 1.3 g
As you can see, bananas are rich in carbohydrates and especially in sugars (simple carbohydrates). Why should you eat carbohydrates? Here are three most important reasons:
- Energy – carbohydrates are the most important fuel for exercise. If you want an instant boost of energy (such as before a workout), consume carbohydrates such as bananas.
- Brain – although your brain can change the main fuel from glucose to ketones, glucose is still the preferred fuel for the brain.
- Muscles – carbohydrates are necessary to support muscle growth and prevent the breakdown of muscle (catabolism). Carbohydrates are essential especially after a workout.
Amounts of fat and protein in bananas are negligible. Even if you’re a vegetarian, bananas aren’t a very good source of protein.
Micro nutrients (minerals and vitamins)
You should not only ask “how many calories does a banana have?”, but also “how nutritious bananas are?”. Bananas are a source of many micronutrients essential for humans to orchestrate physiological functions. Bananas are a good source of:
Vitamin B6: 120 gram banana = 0,48 mg of vitamin B6 (about 37% of recommended daily intake). Vitamin B6 is often called the “mood vitamin” because your body requires vitamin B6 to produce serotonin which is a feel-good hormone (it improves your mood).
Vitamin C: a typical banana provides about 10.4 mg of vitamin C (about 12% of recommended daily intake). Vitamin C is necessary for your immune system.
Manganese: a typical banana contains 0.36 mg of manganese (17% of recommended daily intake). Manganese is necessary for bone health.
Potassium: a typical banana contains 430 mg of potassium (10% of recommended daily intake). Potassium is crucial for life – it’s necessary for your heart, kidneys, and other important organs. Foods rich in potassium and low in salt can reduce blood pressure.
Riboflavin (vitamin B2): a typical banana provides about 0,0876 mg of riboflavin (7% of recommended daily intake). Vitamin B2 plays a major role in the production of energy.
As you can see, bananas can greatly improve your health. And speaking of health, get to know the most important benefits of bananas!
Health Benefits of Bananas
Why should you eat bananas? Here are a few most important health benefits of bananas:
- First and foremost, bananas are delicious. Who doesn’t enjoy the creamy flesh and wonderfully sweet flavor of a banana? Bananas are unquestionably one of the tastiest and healthiest foods you can eat. Replacing chocolate and fast food with bananas can help you lose weight.
- If you want to quickly boost your energy levels, eat a banana! A banana gives an instant boost of energy – it’s a great pre-workout fruit.
- Bananas contain tryptophan, which the body converts into serotonin – a hormone which improves your mood and makes you feel happier.
- Banana have moderate amounts of potassium and are low in salt which makes them a good food for people who want to reduce their blood pressure.
- Bananas are relatively high in manganese. Manganese is essential for proper growth of human bone structure.
- A research published in the International Journal of Cancer shows that bananas significantly lower the risk of kidney cancer. Women eating bananas four to six times a week reduced their risk of kidney cancer by 50% compared to those who did not eat this fruit.
- Eating bananas can help improve your body’s ability to absorb calcium. Thanks to this, your body builds better bones.
- Bananas protect against stomach ulcers and ulcer damage. Substances in bananas help produce a thicker protective barrier against stomach acids.
- Diets higher in potassium-rich foods (such as bananas) improve cardiovascular health and reduce the risk of stroke.
Read our article “Interesting Facts About Bananas nutrition facts” to learn more about this tasty fruit.
Can I Eat Bananas on a Diet?
Because of the popularity of many low-carbohydrate diets, many dieters wonder if they can eat fruits on a diet. Can a banana destroy your diet? The answer is “no, it can’t destroy your diet”.
You can lose weight on any diet as long as you burn more calories than you take in food. Carbohydrates are NOT the devil. Eating carbohydrates won’t make you fat – if you eat them in moderation (just like everything else).
Don’t worry about eating bananas on a diet. You can safely eat one or two bananas a day – it’s about 200 calories, for most people less than 10% of their daily calorie intake. Bananas are a great food for dieters – read Can I Eat Bananas On a Diet to learn more!
To sum up, bananas are great for you and you can safely enjoy them on a daily basis. We hope that our answer to your question “how many calories does a banana have” was useful to you!